Even though I find it great for keeping in touch with people who live far away, my overall mood got much better when I didn’t use it for several weeks.
This is what the research has to say about the link between social media and depression
- Mixed results
Some studies suggest a link between heavy social media use and increased depression, with teens and young adults seemingly being more at risk.
- Context matters
Not all social media use is harmful.
Active users who interact positively with friends may not experience the same negative effects as passive users who only browse and compare themselves to others.
- Individual differences
Meanwhile, those who use social media to enhance offline relationships might not experience the same negative consequences.
Here’s a breakdown of how social media can both negatively and positively influence depression:
Negative Impacts of social media on depression
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- Highlight reels
Social media platforms often showcase the best parts of people’s lives, such as vacations, successes, and perfect relationships.
Constant exposure to these curated moments can make users feel inadequate or dissatisfied with their lives.
But you need to remember that we only get to see what others want us to see, and that won’t always be the case.
I got so tired of people’s need to be “perfect” and the artificial nature of it all that I felt much better when I took a break.
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- Upward comparison
These negative feelings can lead to psychological issues if left unchecked.
- Fear of missing out (FOMO)
Seeing our friends or acquaintances enjoying social events can make users feel left out or excluded, which is linked to higher levels of loneliness and depression.
FOMO can lead to compulsive social media checking. This can disrupt daily activities, sleep, and even relationships in extreme instances. That’s why FOMO can contribute to mental distress.
- Cyberbullying and online harassment
Social media platforms can be breeding grounds for bullying and harassment, especially for younger users.
Experiencing or witnessing online harassment can create long-lasting trauma and mental problems.
I would say that the perceived anonymity that the internet provides probably worsens cyberbullying by making them “brave” enough to say things they wouldn’t tell others face to face.
- Addiction and reduced real-life interactions
Excessive social media use can become addictive and make us spend more time online instead of engaging in real-world activities and relationships.
This can contribute to social isolation and loneliness, which is why we should make it a point to interact with each other in real life.
Spending hours scrolling through feeds late into the night can also disrupt your sleep and create poor sleep patterns. Both are closely tied to mood regulation.
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- Emotional rollercoaster
Constantly being exposed to emotionally charged content, whether it’s distressing news, sensational headlines, or even inspiring stories, can leave users feeling drained.
This emotional turbulence can worsen our mental state, particularly in individuals who are already struggling with mood disorders.
Even though I try to avoid it, Facebook keeps recommending me posts and adds that I truthfully don’t want to see. It’s annoying and influences how I feel a lot more than I first realized.
Social media algorithms often show users content that aligns with their interests and beliefs, creating “echo chambers.”
Those who use social media regularly will know what I’m talking about. Think about searching for one thing about cars and getting multiple ads about car-related subjects right after.
These echo chambers can amplify negative emotions if the content is focused on fear, anger, or sadness.
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- Dependence on likes and comments
Many users seek validation through likes and comments.
The addictive rush from receiving social approval can turn into a source of anxiety or depression if posts don’t receive the expected level of engagement.
I know many people who will post an image and delete it after an hour or so if it doesn’t get the number of likes they want, showing just how much attention they pay to it and how valuable it is to them.
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- Negative feedback
Conversely, receiving critical comments or fewer likes than anticipated can make one feel rejected and lower their self-worth.
- Body image and appearance-based pressures
Social media is filled with filtered and edited photos that set unrealistic standards for physical appearance.
This can lead to body dissatisfaction, especially among teens and young adults, and contribute to depression, anxiety, and even eating disorders.
The constant comparison can trigger insecurities and negatively affect self-esteem for users who frequently engage with fitness or beauty influencers.
What we regularly fail to realize is that they’re selected for their beauty and fitness. And even then, their images are regularly edited to remove perceived imperfections to make them appear even prettier and fitter to the public.
- “Doomscrolling” and negative news consumption
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- Constant exposure to negative news
Constant exposure to alarming news about global crises or economic instability can worsen symptoms in people already prone to depression.
On the flip side, consuming too much negative content can also lead to emotional numbness or apathy and make it difficult for users to experience joy or motivation in their daily lives.
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- Pressure to present a perfect life
Social media can create pressure to present an idealized version of yourself.
This pressure to appear perfect to those around us can make us feel inadequate and even depressed.
I like to be real, but feel like what gets posted on social media platforms is often the complete opposite. It’s so carefully curated that only the most immaculate things get posted, creating a wedge between who I am and what I get to see.
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- Perceived judgment
The fear of being judged for one’s posts, opinions, or appearance can lead to heightened social anxiety.
This can erode mental well-being and increase the risk of psychological issues over time.
- Interference with daily life and productivity
It can be a way for people to escape stress or negative emotions.
However, this avoidance behavior can contribute to guilt or inadequacy if it interferes with responsibilities like work, school, or personal goals.
The quick-hit nature of social platforms can shorten attention spans and decrease the ability to focus on more substantial tasks.
For those who might already struggle with concentration and motivation, this can worsen preexisting depressive symptoms.
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- Conflict and miscommunication
Misunderstandings are common on social platforms due to the lack of non-verbal cues.
Sadly, this can lead to arguments and misunderstandings for people who rely heavily on online communication.
While multimedia can help people feel connected, these interactions often lack the depth of face-to-face relationships.
This can leave us feeling lonely and disconnected from the world.
The blue light emitted by screens can suppress melatonin production, making it harder to fall asleep.
Poor sleep quality is directly linked to mood disorders, including depression.
I know that I was sleeping irregularly and very little when I was depressed, and applying proper sleep hygiene improved my temperament massively.
Many users report staying up late to check social media, disrupting sleep patterns in the process.
Poor sleep is a significant risk factor for both the onset and worsening of depression.
Social networks can be both a blessing and a curse for teenagers who are in the critical stages of developing their identities.
Exposure to multiple perspectives and lifestyles can be overwhelming and lead to confusion about one’s values and self-concept.
Adolescents are notably sensitive to peer influence.
Social media can amplify this pressure, making young users more vulnerable to anxiety and self-doubt if they don’t feel like they “fit in.”
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- Unexpected reminders
Seeing posts or photos that trigger memories of past traumas, breakups, or difficult life experiences can unexpectedly worsen depressive symptoms.
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- Trauma content:
Some platforms expose users to graphic or distressing content, which can be triggering for individuals with a history of trauma or mental health struggles.
Positive impacts of social media on depression
Fortunately, social media isn’t all bad if not misused and abused. For example, it allows us to stay in touch with those who are dear to us but might be living far away and supporting one another when necessary.
Social media provides a sense of belonging and social connection, especially for those who may feel isolated in their offline lives.
It can offer support through communities, forums, and online groups where people can share their struggles and receive encouragement.
I was very happy that I was able to talk with my friends through social media regularly when COVID hit, which helped lower perceived isolation and loneliness.
It can even be a lifeline for individuals with chronic illnesses, disabilities, or mental health conditions since it allows them to connect with others who have similar experiences.
Many platforms are increasingly being used to spread awareness about mental health issues, which reduces stigma and provides access to resources and coping strategies.
Some individuals find comfort in following accounts that focus on positivity and self-care, which can help alleviate feelings of depression.
Social media can serve as an outlet for creative expression and allow users to share their artwork, photography, writing, or other passions.
Being capable of sharing our creative work can be therapeutic and contribute positively to mental well-being.
Engaging with supportive, creative communities online can provide an alternative means of processing emotions for those who may not have access to traditional forms of therapy.
Practical tips for healthy social media use
Here are a few strategies to help mitigate negative effects if you’re concerned about social media’s impact on your mental health or if it’s influencing you unfavorably at the moment:
Try setting boundaries such as turning off notifications or setting daily limits on certain apps.
Unfollow or mute accounts that make you feel bad about yourself while prioritizing content that uplifts you.
I started muting accounts that constantly post negative information or who I feel offer no value.
- Engage mindfully
Focus on interacting with close friends and engaging in meaningful conversations rather than mindlessly scrolling.
Take occasional breaks from social media to recharge and refocus on real-life interactions and hobbies.
- Seek support
Talk to someone you trust or seek help from a mental health professional if multimedia makes you feel overwhelmed or depressed.
Final note
Social media’s impact on depression is not one-size-fits-all. It can be beneficial, but also highly damaging, depending on how it’s used.
It can be a source of connection for some, and the root of isolation for others. That’s why I believe you should be mindful of your online habits to reduce their negative effects and maximize their potential benefits.
Setting limits, curating content, and focusing on positive interactions can already go a long way toward helping reduce these common adverse effects.
Please consider joining our forum and Facebook if you enjoyed reading this and would like to chat with like-minded peers about anything depression related.
It would certainly go a long way toward making my dream of creating a thriving, supportive community a reality!
